HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Metcon (Time)

MURPH
Athletes new to CrossFit might be initially alarmed at the intensity and volume of this workout that is why at the Murph Event we will have 3 Levels for all athletes to participate in and also the option to complete with a partner.

Air Squats

Decrease Reps

Define Range of Motion (Squat to a target)

HomeGrown AthletX - HGX-FIT

View Public Whiteboard

A: Metcon (No Measure)

CHOOSE "A" IF YOU ARE NOT DOING MURPH
HGX FIT – 5.30.2021

5 DB Floor Press (50/35)

5 DB Close Grip Press

10 Reverse Curls

10 Rows (Supinated) on Rig

10 DB Floor Press

10 DB Close Grip Press

20 Reverse Curls

20 Rows (Supinated) on Rig

15 DB Floor Press

15 DB Close Grip Press

30 Reverse Curls

30 Rows (Supinated) on Rig

…Continue to increase rep scheme until you reach

40 DB Floor Press

40 DB Close Grip Press

80 Reverse Curls

80 Rows (Supinated) on Rig

B: Metcon (No Measure)

CHOOSE "B" IF YOU ARE DOING MURPH ON MONDAY
HGX FIT – 5.30.2021

All movements to be performed with an "EMPTY" barbell

Focus on quality of movement and active recovery

30 Good Mornings (45/35)

30 Romanian Deadlift

30 Hang Power Clean

30 Shoulder Press

30 Reverse Curls

30 Back Squats

30 Alternating Split Jerk (BB Behind The Neck)

30 Bicep Curls

30 Skull Crushers

30 Hang Power Snatch

30 Curtsy Lunge

Cash-out 200 Alternating Single Leg Vups

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A. : Metcon (No Measure)

MOBILITY & WARM UP

400 Run

20 Arm Circles (each direction)

10 Alternate Samson Stretch

10 Cossack Squats

20 Hop Jump Over The KB

8 Single Arm Upright DB Row (each side)

8 Single Leg RDL (each side)

10 Wall Squats

B.: Metcon (Time)

5 Rounds for Time:

15 Bar Facing Burpees

15 Power Cleans (R+115/75, Rx95/65)

15 Supine bar rows

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Power Snatch (Every 2min for 12min)

Set 1: 2/(1+1) @ 60%

Set 2: 2/(1+1) @ 65%

Set 3: 2/(1+1) @ 70%

Set 4: 2/(1+1) @ 70%

Set 5: 2/(1+1) @ 75%

Set 6: 2/(1+1) @ 75%

*this is written as 2 x 1+1. We want each complex to be the Hang Power Snatch + Power Snatch, drop bar then do Hang Power Snatch + Power Snatch.

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 10
10 Box Jump Overs (R+24/20, Rx20/16″)

10 Hang Squat Snatches (R+95/65, Rx 75/55)

There is a lot of ‘jump and land’ between the Box Jump Over & Hang Squat Snatch, which keep the heart rate high.

Your legs are going to go!

Athlete can shoot for 2-2:30 minute rounds.

Goal: 4-5 Rounds

BOX JUMP OVER

A very familiar movement that will elevate the heart rate considerably.

HANG SQUAT SNATCH

A jump and land in an overhead squat – from the hang! This will demand a lot of the lower back and lats.

Let’s keep a close eye on loading for this movement. It’s another sneaky one that could have some athlete breaking way more than needed for this time domain. Lighter is better here!

C: Metcon (Time)

400m Double DB Farmer’s Carry (R+60/40, Rx 50/30)

FARMER’S CARRY (DB’s or KB’s)

The Farmer’s Carry is a phenomenal tool for grip strength, which is what we need if we want to pick things up.

After the workout, allow athletes a few minutes to recover, then start the 400m Farmer’s Carry together.

Expect this to take between 3:30-4:30. 5min time Cap

Athletes will use two DB’s and can walk, jog, or run.

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Warm-up (No Measure)

3 Sets for Quality
6 Tempo Ring Rows (3sec down, explode up)

50m Single Arm DB/KB Farmers Walk

12 Single DB/ KB Waiter Squats (6 each arm)

B: Metcon (Time)

5 Rounds
250m Run

50m Double Dumbbell Overhead Carry (R+50/35, Rx 40/25)

12 Reverse Step Single DB Alt Lunges (6 each side)

MODIFICATIONS

DB OH CARRY

Standing Alternating Strict Press (one arm is always straight as the other presses x 12 reps each side

LUNGES

box step up

HomeGrown AthletX - HGX-FIT

View Public Whiteboard

A: Back Squat (Wave)

Time cap 20min

Wave#1, Reps 8/6/4

Set1: 8 reps at 65%

Set2: 6 reps at 70%

Set3: 4 reps at 75%

Wave#3, Reps 8/6/4

Set1: 8 reps at 75%

Set2: 6 reps at 80%

Set3: 4 reps at 85%

B: Metcon (No Measure)

Empty BB
3 Couplets all movements = 20reps

3 Rounds for each

#1. BB Reverse Curl + Shoulder to OVHD

#2. BB Row off the rig (Pronate grip) + BB Row (Supinated grip)

#3. BB Bicep Curls + BB Tricep Skull Crushers

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Warm-up (No Measure)

4 Rounds for Quality
6 x :10 Tempo Push-Ups (:5 Down, :5 Up)

(Elevate hands on an object and maintain plank to scale down the difficulty)

30 Second Hollow Hold

B: Metcon (Time)

2min ON/ 1min OFF (24 Time Cap)
40/32 Cal Row or Ski or 30/24 Cal Bike

30 Power Cleans (R+115/75, Rx 95/65)

40/32 Cal Row or Ski or 30/24 Cal Bike

30 Front Squats

40/32 Cal Row or Ski or 30/24 Cal Bike

30 Squat Cleans

Work in 2 Minutes On + 1 Minute Off

Athletes Pick Up Where They Left Off in the Chipper

Score is Completion Time, Including Rest Time

8 Round (24:00) Cap

MODIFICATIONS

CALS

Reduce Calories (Aiming for just over 2 minutes of work)

POWER CLEAN/SQUAT CLEAN

Decrease Load

FRONT SQUAT

Decrease Load

Squat to a Target

We will work through 2:00 on/work, 1:00 off/rest, until we finish the workout or reach 24:00 (cap).

The goal is to finish each element in 2:00 or under (i.e., 30/24 cals = under 2:00 / 30 Power Cleans = under 2:00).

If each movement is finished in under 2:00, this will be a ~17:00 workout. If not, we could be going for a lot longer. Therefore, we will cap the workout at 8 Rounds of 2:00 on / 1:00 off (or more simply put, 24:00). Scale to fit the work required within the 2-minute window or as close as possible.

30 reps of a moderately light barbell is challenging. Choose the load wisely.

CALS

This will hurt a little! in under 2:00 is not easy, especially for smaller athletes.

Scale the number of calories to ensure you are close to 2:00 and not completely exhausted. One minute of rest is not that long.

POWER CLEAN

Athletes should be able to perform 10-15 consecutive repetitions of the chosen load. These reps should look very pretty aka mechanically sound.

Singles are permitted but the loading should not be so heavy that an athlete has to perform singles from the beginning.

FRONT SQUAT

We are looking at 1 to 3 sets for the Front Squat.

The loading should make you want to rest around rep 15, but you may hang on for a few more reps.

We suggest athletes can perform at least 10 strong repetitions of the chosen load.

SQUAT CLEANS

We may go to singles for the Squat Clean, but still have the ability to perform sets of 5 across the 30 repetitions.

If

C: Metcon (No Measure)

COOL DOWN IF TIME PERMITS

GROUP STRETCH

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Warm-up (No Measure)

3 Sets for Quality
:20-30s Ring Support (external rotation)

:20-30s Dead hang Hold from pull up bar

:20-30s Superman Hold

B: Metcon (Weight)

3 Rounds Build to a moderate weight
5 Kneeling Single DB Strict Presses (each side)

In today’s variation of the press we are using the 1/2 Kneeling technique, making this a much more complex movement adding in Core Strength as well. Select an appropriate load and adopt a half-kneeling position on the floor. Your right knee should be down, and your left knee up. Hold a DB in your right hand in front of your shoulder with your palm facing you. Keeping your torso upright, press the weight straight above your shoulder as you rotate your palm and forearm outward.

Slowly lower back to the starting position. That’s 1 rep. 5 reps each arm.

C: Metcon (Time)

27-21-15-9:

Chest to Bar Pull-ups

Push Jerks (R+135/95, Rx 115/75)

Run 400m

This workout has a beautiful combination of movements – pull, push, run. Lots of opportunity for a high heart rate too.

Another longer time domain – 16-22 minutes. Time Cap 22min

Scoring – total time to complete the workout.

CHEST-TO-BAR PULL UPS

72 reps total.

Approach each round with the mindset that they could be completed in 3 sets (i.e., 27 = 9-9-9 or 12-9-6 and 21 = 7-7-7 or 10-6-5) . More than 3 sets is ok, but the rest period needs be short.

If you do not have at least 10 consecutive C2B Pull-Ups, decrease the repetitions to 21-15-9-6 or 15-12-9-6.

PUSH JERKS

72 reps total.

Similar to the C2B, athletes should be able to complete all rounds in ~3 sets.

Keep in mind that coming off the Pull-Ups, the load will feel heavier than it may if coming off a run.

RUN

Aim to complete the run in under 2:00.

Although not easy, consider the run as an active recovery for the work inside the gym (C2B & PJ)

D: Metcon (No Measure)

COOL DOWN IF TIME PERMITS

GROUP STRETCH

HomeGrown AthletX - HGX-FIT

View Public Whiteboard

A: Metcon (No Measure)

HGX FIT – 5.25.2021

Big JO’s WOD = 38

Time Cap 38min

BUY-IN 38 Burpees

21-18-15-12-9-6-3

DB floor Press (50/35, 40/25)

BB Bicep Curl (55/35)

DB Close Grip Press

CASH-OUT 38 BURPEES

CORE: Remaining Time

38 reps – My call

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Back Squat (Find 1RM)

this is REALLY REALLY important for the 6 week back sq cycle we will start after Murph

B: Metcon (Time)

5 Rounds
10 Single DB Front Rack Step Lunges (R+50/35, Rx 40/25)

25 Wallballs (R+20/14, Rx 16/12)

10 Single DB Front Rack Step Lunges

10 Single Arm Devil Presses

MODIFICATIONS

DB FRONT RACK STEP LUNGES

Decrease the load – even to bodyweight

Step Back Reverse Lunges

Injuries – DB Good Morning 20 reps OR Bike for :30

WALL BALL

Decrease the reps – 20/15

Decrease the load

Decrease the target (last resort, the height is the last thing to alter)

Injuries – sit to a target, only front squat (upper body issue), only push press to a target (lower body issue), single arm DB thruster.

SINGLE ARM DB DEVIL’S PRESS

Decrease the load

Decrease reps to 8 or 6

Modify the movement (injury or limitation) – No Push-Up at the bottom // Take out the Burpee, hang snatch // Finish the movement